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4 Day Hybrid Split
AUDIO TIP
General
Advanced
Body
Plan Details
The 4 Day Hybrid Split routine by corey.daniel.wilson is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
2 day full body, 2 day upper/lower split. Saw a good version online of this by Shane Duquette and Marco Walker-Ng
Routine detail
Mon
Full Body Workout 1
Est. 0 min
7 exercises
Barbell Front Squat
3 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Good Morning
3 Sets x 9 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Tue
Bike
Est. 0 min
1 exercise
Stationary Bike
1 Set
Wed
Full Body Workout 2
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Cable Standing Row
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
Band Reverse Fly
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Stability Ball Neck Extension
3 Sets
Thu
Bike
Est. 0 min
1 exercise
Stationary Bike
1 Set
Fri
Lower Body Workout
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Zercher Squat
3 Sets x 9 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
Neck Curl
3 Sets x 20 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Sat
Upper Body Workout
Est. 0 min
8 exercises
Weighted Pull-Up
3 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 7 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 9 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
